Six weeks, no equipment, no gym membership. Just your body and some floor space. You'll train 4 days per week with 2 rest days and 1 active recovery day.
6-Week Bodyweight Bootcamp — visual breakdown
Schedule
•Mon: Upper Body
•Tue: Lower Body
•Wed: Rest
•Thu: Full Body Circuit
•Fri: Core & Conditioning
•Sat: Active Recovery (walk, yoga, stretch)
•Sun: Rest
Weeks 1-2: Getting Started
Upper Body (Monday)
•Push-Ups: 3x8-12 (or knee push-ups)
•Pike Push-Ups: 3x6-8
•Diamond Push-Ups: 2x6-8
•Tricep Dips (using chair): 3x8-10
•Plank Shoulder Taps: 3x10 per side
Lower Body (Tuesday)
•Bodyweight Squats: 3x15
•Reverse Lunges: 3x10 per leg
•Glute Bridges: 3x15
•Calf Raises: 3x20
•Wall Sit: 3x30s
Full Body Circuit (Thursday)
5 rounds, 30s work / 15s rest:
•Burpees
•Mountain Climbers
•Jump Squats
•Push-Ups
•High Knees
Core & Conditioning (Friday)
•Dead Bug: 3x10 per side
•Bicycle Crunches: 3x20
•Plank: 3x45s
•Side Plank: 2x30s per side
•Superman Hold: 3x20s
Weeks 3-4: Level Up
Increase reps by 2-4 across all exercises. Add tempo work: 3 seconds down, 1 second up on push-ups and squats.
Weeks 5-6: Push It
Add plyometric variations. Replace regular squats with jump squats, regular push-ups with clap push-ups (if ready). Increase circuit rounds to 6-7.
Progression Tips
•Film yourself to check form
•If an exercise is too easy, slow it down
•If it's too hard, reduce range of motion before reducing reps
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You can absolutely build a solid foundation with bodyweight alone, especially if you're a beginner. Push-ups, squats, lunges, and pull-up variations create real muscle stimulus. You'll hit a ceiling eventually, but 6 weeks of bodyweight work will surprise you.
How many days per week is the bodyweight bootcamp?
You'll train 4-5 days per week. Since bodyweight exercises are less taxing on your nervous system than heavy barbell work, you can handle more frequency without burning out.
What if I can't do a push-up or pull-up yet?
The program includes scaled-down versions of every exercise. Can't do a push-up? Start on your knees. Can't do a pull-up? Start with negatives. The whole point is starting from zero.
Is this a good program to do while traveling?
Perfect for it. No equipment means no excuses in a hotel room, Airbnb, or park. Every workout can be done in a small space with just your body.
Will I lose muscle doing bodyweight only instead of lifting weights?
If you're currently lifting heavy, you might lose some top-end strength. But for most guys, 6 weeks of hard bodyweight training will maintain or even build muscle. Progressive overload still applies -- you just use harder variations instead of heavier weights.
